Mobility and Activation
Spend 5 minutes rolling out your t-spine and lats.

and then…

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

and then …

Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Jumping Squats x 10 reps

Finish with …

3 Minutes on the Assault Bike @ moderate pace

Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk x 1 rep

*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%

Against a 2-minute running clock…
300/250 Meter Row
Max Reps of Hang Squat Cleans (135/95 lbs)
Rest 60 seconds

Against a 2-minute running clock…
15/10 Calories of Assault Bike
Max Reps of Kipping Handstand Push-Ups to 6″/4” Deficit
Rest 90 seconds, and repeat for a total of THREE SETS.

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups (no deficit) – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Three sets of:
60 seconds of Kettlebell Deadlifts (32/24 kg)
Immediately followed by. . .
30 seconds of Kettlebell Front Squats (24/16 kg)
Rest 90 seconds

Please be strict with your front rack position. Fists should be touching and elbows should be down against the ribs. Adjust load as necessary to maintain a good position.

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Sean Cather
Sean Cather

A. 215 – 225 – 240lbs all percentages hit with no misses.

B. 11/10/11 RX
13/11/10 RX

C. Complete

Paul Herrmann
Paul Herrmann

Mobility done
A: worked up to 175, my right shoulder hurts a bit since last week, so focused on technique and recovery
B: skipped
D: Done

Jose Lopez
Jose Lopez

A. Up to 90kg, followed by an Emom 10′ of Power Clean + 2 split jerk 75 kg, just for improve split mechanics under fatigue.
B. 60kg barbell and no deficit kipping HSPU. 10/6, 8/5, 9/5
C. Done, about 20 DL and 6 Squats. The proper form in the front rack made it challenging

Some wall balls and box jump too as on monday…

Yosef Cohen
Yosef Cohen

A.up to 100kg

B.hang squat clean 15/12/11 RX
Hand stand PU 12deficit 3/3/3

C.RX weight
DDL 50/40/37 reps
Front squat 15/14/10 reps

Ezequiel Gonçalves
Ezequiel Gonçalves

Warm up done
A-Clean Jerk 95-102-107 kg
B-hang clean 14-13-12
Hspu 15cm deficit 7-7-9
C- DL 32-30-28

Trine Petersen
Trine Petersen

Warm-up done.
A: 55, 60, 62.5kg


A) 70/80/90(kg)
B) HSC 10/8/8 rx Rower was nr 8 and hang squat cleans was all dead hang!
Hspu def. 15cm 8/7/7
C) done with 32kg
DL 35/33/35
FS 15/13/14


A. Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk x 1 rep
*Sets 1-2 = 90kg
*Sets 3-4 = 95kg
*Sets 5-6 = 100kg
Max Reps of Hang Squat Cleans (60kg) 9 reps
Max Reps of Kipping Handstand Push-Ups to 6″/4” Deficit
14/13/12 reps
Three sets of:
60 seconds of Kettlebell Deadlifts (32kg)
17 reps (all sets)
30 seconds of Kettlebell Front Squats (24kg)
7 reps (all sets)

Jeremy Maillet
Jeremy Maillet

In part B, after the 1:00 rest, is it another 2min clock to complete the 15 assault cals then max reps deficit hspu in remaining time?

Tino Marini
Tino Marini

Correct. There’s another 2 minute clock. I’ll get it adjusted to make it clear. Thanks!

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.